Regardless or not you are being active and regularly stretching
out, the pain in different body parts can appear anytime and anywhere. Luckily,
there is a method for pain removal without moving from your chair.

Ache in the lower back part

1-Sit straight on a chair

2-Put one knee up to your breasts and hold it from below.

3-Slowly pull toward the body.

4-Maintain this position for 30 seconds.

5-Gradually release the leg.

6-Repeat the process with the other leg.

Shoulder pain

1-Breathe deeply and lift your shoulders toward the ears.

2-Maintain this position for 3 seconds.

3-Breathe out and lower your shoulders.

4-Repeat 10 or more times.

Feet pain

1-Put one foot in front of the other one.

2-Straighten up the foot which is behind and fold the toes
toward the sole.

3-Maintain the position for 30 seconds.

4-Slowly straighten up the toes.

5-Replace the feet and repeat the process with the other leg.

Pain in arm joints

1-Make a fist with both hands.

2-Put the fists in front of you.

3-Make circles in the air with your joints.

4-Repeat 10 times in both directions.

Pain in breast muscles

1-Put your hands behind your head so that your elbows resemble
wings.

2-Lower the hands toward the back so that your shoulders are
approaching one another.

3-Maintain the position for 30 seconds.

4-Slowly return the hands in the beginning position.

Pain in the hips

1-Sit straight on the edge of the chair.

2-Keep your back straight and rotate the torso a bit toward the
right side.

3-Stretch out the left leg behind you.

4-Keep the right leg under 90 degrees angle.

5-Straighten your chest and press the hip.

6-Do this for 30 seconds.

7-Slowly release and get back to beginning position.

8-Repeat the same with the other side.

Pain in buttocks muscles

1-Sit straight on a chair.

2-Put your right ankle on your left knee.

3-Bend forward.

4-You will feel straining in the buttocks muscles. Do not strain
over.

5-Maintain this position for 30 seconds.

6-Straighten up slowly.

7-Repeat the same with the other leg.

Pain in the upper back part

1-Hug yourself.

2-Put the right hand on your left shoulder and the left hand on
the right shoulder.

3-Breathe deeply.

4-Maintain this position for 30 seconds.

5-Release slowly.

Knee pain

1-Sit straight on the chair.

2-Slowly stand up.

3-Stand up as one movement.

4-Sit down slowly.

5-Repeat the same process 10 times.

Neck pain

1-Sit straight on the chair.

2-Tilt your head on one side by bringing together your ear and
shoulder.